MTR Rava Dosa Breakfast Mix

Q: How many calories and how much protein are in MTR Rava Dosa Breakfast Mix?

Per 100 g, MTR Rava Dosa Breakfast Mix has 371 kcal, 9 g protein, 76.1 g carbohydrate, 2.5 g fat and 1 g saturated fat. One serve (45 g mix, about 2 dosas) has 167 kcal and 4 g protein.

Q: What are the ingredients in MTR Rava Dosa Breakfast Mix?

8 ingredients, in label order: Wheat semolina, Rice, Refined wheat flour (Maida), Interesterified vegetable fat, Iodised salt, Cumin, Green chilli powder, Acidity regulator (INS 296). Flagged: Maida (low concern).

Q: Does MTR Rava Dosa Breakfast Mix live up to its claims?

5 claims checked: 3 hold, 1 needs care, 1 is misleading. "High Protein" is misleading: The mix has 9 g protein per 100 g, under the 11 g needed, and 2.43 g per 100 kcal, under 5.5 g. A 45 g serve gives about 4 g. "Protein Source" needs care: True, but small: 9 g per 100 g, about 4 g per serve, mostly from refined wheat semolina. It also sits oddly beside the High Protein line on the back.

Q: Who should limit MTR Rava Dosa Breakfast Mix?

Most adults: a few times a week. 252 mg sodium and about 167 kcal in a 45 g serve. Children: a few times a week. No sweetener, dye or hydrogenated fat, but only about 4 g protein per serve. High blood pressure: occasionally. 560 mg sodium per 100 g, before sambar or chutney.

Q: How much sugar, salt and saturated fat does MTR Rava Dosa Breakfast Mix have?

Per 100 g, MTR Rava Dosa Breakfast Mix has 0 g added sugar, 560 mg sodium (about 1.4 g salt) and 1 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.

Published 28 October 2026

Summary

MTR Rava Dosa Breakfast Mix is an instant mix of semolina, rice and refined flour for making crisp dosas at home. It scores [L]DB3: low on nutrition because of the refined base, better on ingredients for a short list, marked down for a high protein claim it misses, and moderate on risk because of salt. Best a few times a week with sambar.

Ingredients, decoded

8 listed

Wheat semolina
Rice
Refined wheat flour (Maida)
Interesterified vegetable fat
Iodised salt
Cumin
Green chilli powder
Acidity regulator (INS 296)

High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives

MTR Rava Dosa Breakfast Mix pack, front view

<½ teaspoon of sugar in every 100 g · 1.2 g total sugar, 5 g a teaspoon

LPack claim not backed upNutrition per 100 g

DNutrition densityBIngredient integrity3Load risk

Nutrition facts
Energy	371 kcal
Protein	9 g
Carbohydrates	76.1 g
Total sugars	1.2 g
Added sugars	0 g
Dietary fibre	3.9 g
Total fat	2.5 g
Saturated fat	1 g
Trans fat	0 g
Cholesterol	0 mg
Sodium	560 mg

Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about MTR Rava Dosa Breakfast Mix

A dosa mix that claims protein it lacks

MTR Rava Dosa Breakfast Mix is a 500 g dry mix built on wheat semolina (45%), rice and refined wheat flour (maida), with interesterified vegetable fat, iodised salt, cumin, green chilli powder and an acidity regulator (INS 296). It is bought by people who want crisp South Indian rava dosas without grinding or fermenting a batter. The pack says it makes about 22 dosas and serves 10 to 11.

A 45 g serve, the size the pack prints, gives about 167 kcal, 4 g protein, 1.8 g fibre and 252 mg sodium. Per 100 g the mix has 371 kcal, 9 g protein, 3.9 g fibre, 1 g saturated fat, no added sugar and 560 mg sodium. The carbohydrate is 76.1 g per 100 g, mostly from the semolina, rice and flour.

The front says Protein Source and Dietary Fibre Source, and both are true in a small way. The back goes further and says High Protein, which the numbers do not support, and that sets the [L] flag. The mix also declares no vitamins or minerals. CleanPlate scores it [L]DB3.

A 45 g scoop of this mix turns into about two dosas, which is roughly 167 kcal before any oil on the tava, and the dry mix is mostly semolina, rice and refined flour. The ingredient list is short and has no sweetener, dye or preservative, which is more than many packaged mixes can say.

It works as a quick breakfast a few times a week, not as a protein food. The 4 g protein per serve is modest, and sodium is the number to watch: 252 mg per serve before sambar, chutney or any salted side. Anyone watching salt should keep to one serve and go easy on the accompaniments.

What you can change is the plate, not the mix. Serving with sambar or a vegetable curry adds lentils and vegetables that the mix leaves out. There is no packaged swap that clearly beats it on the numbers, so the real trade-off is convenience against a refined, low-protein base.

Does MTR Rava Dosa Breakfast Mix live up to its claims?

The High Protein claim does not hold: 9 g per 100 g is under the 11 g line. Protein Source, fibre, trans fat free and no preservatives are true as stated.

On the pack
“High Protein”
Misleading
The mix has 9 g protein per 100 g, under the 11 g needed, and 2.43 g per 100 kcal, under 5.5 g. A 45 g serve gives about 4 g.
On the pack
“Protein Source”
Be careful
True, but small: 9 g per 100 g, about 4 g per serve, mostly from refined wheat semolina. It also sits oddly beside the High Protein line on the back.
On the pack
“Dietary Fibre Source”
Holds
Fibre is 3.9 g per 100 g, about 1.8 g in a 45 g serve.
On the pack
“Transfat Free”
Holds
Trans fat is declared as 0 g, and no hydrogenated fat is listed.
On the pack
“No Added Preservatives”
Holds
No preservative is listed. The only additive is malic acid (INS 296), an acidity regulator.

Why MTR Rava Dosa Breakfast Mix scores [L]DB3

Nutrition is a D because protein is only 9 g per 100 g and the base is refined. Ingredients reach a B on a short list, minus label points. Risk is a 3, mainly from 560 mg sodium per 100 g.

How we score →

01 Nutrition densityA to E

Low nutrient density

Protein: 9 g
Fibre: 3.9 g
Vitamins and minerals: None declared
Energy: 371 kcal

01 Nutrition density: why D

Protein is 9 g per 100 g, which is 2.43 g per 100 kcal, and fibre is 3.9 g. Most of the protein comes from the wheat semolina, a refined grain, so the protein earns only half credit.

No vitamins or minerals are declared, so nothing else lifts the grade. The mix is 371 kcal per 100 g, mostly carbohydrate.

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.

02 Ingredient integrityA to E

Good, few concerning additives

Base: Wheat semolina
Main fat: Interesterified vegetab...
Sweeteners: None added
Additives: 1
Flagged: Maida

02 Ingredient integrity: why B

The list is short and plain: semolina, rice, refined flour, a vegetable fat, salt, cumin, green chilli and malic acid (INS 296). There is no sweetener, dye or preservative, and the acidity regulator costs no ingredient points.

The High Protein claim on the back costs label points, because 9 g per 100 g is under the 11 g line and 2.43 g per 100 kcal is under 5.5 g. That is what sets the [L] flag. Only the semolina has a declared percentage, which is a small further gap.

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Load risk1 to 5

Moderate risk

Added sugar: 0 g
Sodium: 560 mg
Saturated fat: 1 g
Trans fat: 0 g

03 Load risk: why 3

Sodium is the main driver: 560 mg per 100 g, about 252 mg in a 45 g serve. Energy at 371 kcal per 100 g adds a smaller share.

Saturated fat is low at 1 g per 100 g, and added sugar and trans fat are both 0 g, so they play no part. That keeps risk at a 3.

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.

Red flags

Red flag: Refined flour (maida) base

Green flags

Green flag: Source of fibre
Green flag: No added sugar

What's in MTR Rava Dosa Breakfast Mix?

Wheat semolina (45%), rice and refined flour lead the list, with an interesterified vegetable fat and salt. The salt and the refined base are what to watch.

The ingredient list, read for you

Wheat semolina leads at 45%, followed by rice and refined wheat flour (maida), so the mix is all refined or milled grain. Interesterified vegetable fat gives richness and crispness, iodised salt seasons it, and cumin and green chilli powder add flavour. Malic acid (INS 296) is the acidity regulator.

Ingredients to watch

High Protein claimConcern
9 g protein per 100 g is under the 11 g needed for the claim, so it costs label points and sets the [L] flag.
SodiumWorth watching
560 mg per 100 g, about 252 mg in a 45 g serve, before sambar or chutney.
Refined baseWorth watching
Semolina, rice and refined flour make up the list, with 3.9 g fibre per 100 g and only 45% semolina declared.
Interesterified vegetable fatWorth watching
The fat is not named. Saturated fat is low at 1 g per 100 g and trans fat is 0 g.
No added sugarFine
Added sugar is 0 g, and total sugar is 1.2 g per 100 g.
Malic acid (INS 296)Fine
The only additive, and it costs no ingredient points.

What it doesn’t have

No vitamins or minerals are declared on the panel.
Only the semolina has a declared percentage; rice and refined flour have none.

Who should eat MTR Rava Dosa Breakfast Mix?

A few times a week for most adults and children. Those watching blood pressure should keep it occasional, since one 45 g serve has 252 mg sodium.

Most adultsA few times a week
252 mg sodium and about 167 kcal in a 45 g serve.
ChildrenA few times a week
No sweetener, dye or hydrogenated fat, but only about 4 g protein per serve.
High blood pressureOccasionally
560 mg sodium per 100 g, before sambar or chutney.
Weight managementA few times a week
About 167 kcal per serve, but protein and fibre are modest.

Recipes with MTR Rava Dosa Breakfast Mix

Cook it as the pack suggests with sambar and chutney, or add vegetables to the plate, to lift the 4 g of protein per serve.

Rava dosa with sambar and chutney

The pack's own serving idea: two dosas from a 45 g serve, with sambar adding the lentils and vegetables the mix lacks.

Vegetable rava dosa

Spread chopped onion, carrot or herbs over the batter on the tava to add fibre to a mix that has 3.9 g per 100 g.

Dosa with potato curry

Another pairing from the pack. Go light on added salt in the curry, since the mix already has 560 mg sodium per 100 g.